Evolve Psychotherapy and Counselling

I saw this recently and I wanted to share it. Getting through the day really isn't about being positive all the time. It's really accepting that some days are just tough. You are going to have bad days, mess up, make mistakes and things won't always go as planned, and that's completely ok.

https://www.evolvepsychotherapyandcounselling.com.au/post/breaking-free-from-negative-thoughts-how-they-start-and-how-to-tackle-them

Breaking Free from Negative Thoughts: How They Start and How to Tackle Them If you’ve ever suffered with depression, you will know that negative thoughts can feel like they’re taking over your brain. It’s not just a symptom of depression; it’s also part of what keeps the cycle going. So, how do these negative thoughts begin, and what can we do to change them? I want...

Understanding Relational Trauma: Its Impact and How to Heal Relational trauma happens when someone experiences significant harm in a close relationship, like with family or a caregiver. This isn't just about a one-time event; it's about ongoing harm that really shakes a person's sense of safety and trust. Usually, relational trauma is the result of: • Abus...

High-Functioning Anxiety: It’s More Than Just Being Stressed Out We all feel the buzz of anxiety at times, the anxiety that keeps you on your toes before something big is about to happen. But what about when that feeling doesn’t really go away, and yet, somehow, you’re still making everything work, managing it all. This is what some people call "high-function...

Coping with the Mental Impact of Financial Struggles Amidst an All-Time High Cost of Living Something that so many of us are struggling with now is money stress - the kind that keeps you up at night, staring at the ceiling and wondering how you're going to make ends meet, or to buy a house, pay for your kids’ education, the list goes on. It feels like the cost of living keeps skyrocketin...

When does sadness become depression? Sadness is a natural human emotion that we all experience at various points in our lives, and it’s often as a reaction to life's struggles, setbacks, or disappointments. Depression, on the other hand, is a mood disorder that is much more intense, lasts longer, and significantly impairs on your abi...

For any men living in the Wynnum/Manly area and surrounds, this wonderful group is meeting at the Manly Boathouse on Thursday 28th March for their 100th walk and talk in the Bayside. Walk, talk and connect ❤️

Bit gusty last night but we still had a fantastic walk & talk for our 99th Men’s Walk & Talk Bayside 🤝

As always a huge thank you to the ManlyBoathouse for their beautiful coffee and amazing hospitality 💙

Next Thursday 28th of March is our 100th Men’s Walk & Talk Bayside 🤝 we’d love to see as many of our past, current and new members join us from 5.30pm at the Manly Boathouse.

Walk Talk Connect 🤝

The Power of Self-Compassion: Talking to Ourselves with Kindness As a therapist, I so often see how we can be our own harshest critics. I see this with my clients, my friends and family and in myself too. We say things to ourselves that we would never say to a friend. But what if we could change that harsh inner dialogue and start talking to ourselves with compas...

Every passing year seems to bring additional demands on parents during Christmas time, ranging from buying gifts for teachers, finding the perfect presents and having matching pyjamas. Social media piles on the pressure with photos of beautifully decorated homes, pictures of children with Santa, updates on the Elf on the Shelf's activities, and towering piles of presents under the tree. While these images can be lovely, they also contribute to heightened stress and expectations for parents.

Consider this a gentle reminder to prioritise what brings joy to you and your family this Christmas. It's okay to lower the bar and, most importantly, take care of yourself.

As lovely as Christmas can be, we all know that the demands of this time of year can take a huge mental toll.

The build-up to Christmas can be both physically and emotionally exhausting. It can feel overwhelming with potential financial burdens, travel, seeing family (or not seeing family), and triggers of grief and loss, stress and anxiety.

Whatever you are struggling with, I recommend trying to prioritise rest and self-care as much as you can during this busy time, and honour your instincts to opt out of events, family gatherings and commitments when you need to take a break.

Following on from my previous post, here are a few ideas if you are hoping to strengthen your connection with family and/or friends, or if you are looking to meet new people.

Connections really do matter. Strong ties with family, friends and the community provide us with happiness, security, support and a sense of purpose.

If you want to be closer to others in your existing relationships, you might like to work on improving your communication and emotional connectedness; for example even just making more time for regular conversations!

Equally, if you'd like to meet new people and form meaningful friendships there are many opportunities to join groups or connect one-to-one with people who share your interests.

I know it's not always easy to make time to connect, however I truly believe you will feel so many benefits if you do!

As human beings we are wired for connection and its so important for our well-being. When we have deep, meaningful connections with others, it's good for our hearts, minds, and bodies too. You can find these connections with friends, in romantic relationships, with family, or even with your work mates.

No matter where you find them, these connections can work like magic. When you're connected, life feels more meaningful. You feel seen, heard, and understood, and it boosts your confidence. Plus, you're more likely to take risks, try new things, and bounce back when life throws a curveball.

Sadly, in our modern, tech-savvy world, we often forget how important human connection is. We get lost in screens, mindlessly scrolling through social media, and sending texts and emails. But if you make an effort to build those deep connections with the people around you, it can transform your life. I urge you to work towards having more connection in your life and in my next post, I'll share some things you might like to try, to achieve this!

Life has a way of throwing curveballs at us, and the pursuit of happiness can sometimes seem like an impossible journey. The demands of our fast-paced world, along with the weight of depression, anxiety, or the daily grind, can make happiness feel like a distant dream.

If you feel like nothing makes you happy anymore, try to think back to the things that once made you smile. Maybe it's a long-forgotten hobby, a special place, a friend, or simply a moment in time.

Even if it seems challenging, I encourage you to try to bring back those things that used to make you happy. Reconnect with that friend, visit that special place, or rediscover that hobby—do it as often as you can. Taking these small steps can work wonders in bringing back the joy in your life.

These are just a few examples of things you are allowed to say to your therapist, which I appreciate for many will feel extremely uncomfortable and hard to say!

Therapy should be a safe space where you can explore your thoughts and feelings without fear of judgement or shame. There are plenty of things you’re allowed to say to your therapist, and expressing yourself honestly is key to making progress in therapy.

If you have needed to have a difficult conversation with your therapist and they haven't been supportive or receptive, it's probably worth finding yourself a new one!

Did you know that the majority of our daily thoughts tends to be repetitive? These recurring thoughts, especially the negative ones about ourselves, our lives, and our relationships, can profoundly affect our emotions and how we perceive events and behaviours. Developing awareness of these repetitive thoughts and actively confronting the negative ones can lead to a shift in our thought patterns and an enhancement in our emotional well-being.

Challenging negative repetitive thoughts involves actively working to reframe and re-evaluate unhelpful thoughts. If you’d like to learn how challenge negative repetitive thoughts, here are a few things you can try:

- Recognise and acknowledge: Start by noticing when you're caught up in negative repetitive thinking patterns.
- Question the evidence: Carefully examine the evidence that backs up your negative thought. Ask yourself whether there are any facts or actual experiences that contradict or challenge this thought.
- Explore alternative explanations: Is there another perspective or interpretation of the situation that might be less pessimistic?

Challenging negative repetitive thoughts requires practice and patience. The goal isn't to eliminate all negative thoughts, as this is isn’t possible, but rather to change how you respond to them. With consistent effort and time, you can reduce the impact of these thoughts and enhance your overall mental well-being.

If you would like support in challenging your negative thoughts, please reach out!

https://www.evolvepsychotherapyandcounselling.com.au/contact

Low self-esteem is something that many people experience and is usually caused by a combination of factors, such as abusive relationships, bullying, trauma, society and the media. These negative experiences can lead to lowered self-esteem where people struggle to see their own worth, value, likeability and potential for success.

If you suffer from low self-esteem, you might like to take time each day to write down one or two things that you appreciate about yourself or something positive you did that day.

This encourages self-reflection and self-acknowledgment which can help to nurture a sense of self-worth.

If you would like to talk to a therapist about your low self-esteem or any issues/struggles you might be facing, please reach out!

https://www.evolvepsychotherapyandcounselling.com.au/contact

I recognise that it's not always easy to attend therapy sessions during the day, due to work, family and other commitments, therefore I am delighted to be able to offer a number of evening appointments to my wonderful clients!

I will be offering evening therapy sessions on both Monday and Thursday, at 6pm and 7pm.

If you would like to book in your appointment, please get in touch now!

https://www.evolvepsychotherapyandcounselling.com.au/contact

I am so happy to share that my therapy room is now ready!

I am lucky to be sharing the space with a wonderful human being, Amelia, who along with being a lovely person, is also an amazing hypnotherapist.

Counselling sessions are available on Monday, Wednesday (mornings) and Thursday. Please reach out if you would like to book a session.

https://www.evolvepsychotherapyandcounselling.com.au/book-online

I'm very excited to announce that in the upcoming weeks I will be able to offer my clients face to face sessions in my new therapy room in central Wynnum. More details to come soon!

https://www.evolvepsychotherapyandcounselling.com.au/contact

Here are a few snippets of thoughts that I really hope can inspire and help some of you in some way. However, context is everything, and we humans are wonderfully complex and diverse with our own unique experiences.

If you're feeling a bit lost when it comes to navigating certain relationships in your life and you're seeking some support, don't hesitate to reach out! I'm here to lend a helping hand and together, we can work on gaining clarity and identifying potential changes that might be beneficial for you.

https://www.evolvepsychotherapyandcounselling.com.au/contact

Do you relate to any of these five warning signs of addiction? When a specific aspect of your life begins to affect all the other significant areas, it's important to confront yourself with challenging questions and be truly honest. Although it wont be easy and can feel very scary, it can be life changing and potentially life-saving.

If you are struggling with an addiction, I encourage you to reach out for help from your loved ones, local services, or consider seeking support from a therapist who can provide the necessary guidance and support.

If you're interested in finding out what it would be like to work with me, I would love to hear from you.

https://www.evolvepsychotherapyandcounselling.com.au/contact

During my sessions, I provide a space and a relationship that allows my clients to safely self-explore, a space where there is no judgement or agenda.

I help my clients to make sense of what is going on for them and to understand themselves better. I also help my clients to recognise unhelpful patterns and help them find ways to change them.

I also often teach my clients strategies and how they can take charge of their own wellbeing.

My style of therapy is very relaxed and approachable, while being gentle, supportive, and offering genuine compassion and care. I am aware that ‘recovery’ and a full, enriching life looks different for everyone, and I endeavour to create a collaborative and nurturing space for my clients to express themselves.

If you feel ready to begin your therapy journey or would like to understand more about what working together could look like, please get in touch.

https://www.evolvepsychotherapyandcounselling.com.au/contact

Views about therapy have come a long way, yet still there are many myths about how therapy works and whether it’s actually helpful. The problem with these long-held misconceptions is that they can prevent people from getting potentially life-changing support.

My hope is that just by delving a little into a few of these myths that it may encourage more people to seek therapy.

https://www.evolvepsychotherapyandcounselling.com.au/contact

Boundaries...

People who care about you will respect your boundaries and adapt to them. However, sometimes the people closest to us can be the most stubborn to adjust or struggle to accept the new version of ourselves. They often feel as if they know what is best for us and push against our attempts at boundaries.

It can be incredibly difficult and feel very uncomfortable to say no and create boundaries, I hope these few tips and suggestions help in some way!

If you need more support in creating boundaries and feeling more confident in saying no, I'm here to help!

https://www.evolvepsychotherapyandcounselling.com.au/contact

Self-support...

Therapy can be a wonderful support, however outside of that protected space, life can feel overwhelming, scary and too hard.

Here are some tips and suggestions to help you manage your symptoms or prevent your problems from developing or getting worse, particularly if you find yourself unable to access support for any period of time, for example if you are on a waiting list, your therapist is away or if you've decided to take a break from therapy for a while. Or if you aren't seeking therapy, these suggestions can help you to increase your general sense of well-being.

It's important to note that these are merely suggestions and what works for one person might not be the answer for someone else. Also, it's important to acknowledge that there is often only so much within our control and therefore there is only so much that we can do to change our circumstances.

The important thing to know is that there are many things you can try that could help you, and the trick is to give them a go and find what works for you.

Saying no...

Some people find it incredibly hard to say no to people. Especially people who are 'people pleasers' or who are always considered as being 'nice'.

If you struggle to say no, I hope you might give these tips a go and find them to be useful. Usually the fallout from saying no is never as bad as you think it will be. Your family wont stop loving you, or your friends won't stop liking you. You will probably find that people around you will respect you and your time more.

Here are a few more ways that you can say no, minus the guilt.

- 'I'm going to pass this time, but thank you for thinking of me'.
- 'I've been taking on too much recently, so I'm going to have to pass'.
- 'I'd love to hang out, but I really need to rest'.
- 'I promised myself I would have some time for me to switch off, so it means that I can't make it this time'.

If you need more support around saying no and putting in boundaries, please reach out!

https://www.evolvepsychotherapyandcounselling.com.au/contact

Walk & Talk Therapy by the bay...

If you are considering therapy and live locally to Wynnum, Manly or Lota, you might like to try a walk & talk therapy session by the bay.

Spending time outside and by the water can be incredibly grounding and calming. It can reduce the stress hormone cortisol in our body and is a great mood booster. These sessions offer a more casual approach which can help people to talk more freely and easily – especially when discussing difficult or sensitive issues. These are just a few reasons why I love this type of therapy, I could go on and on!

And now the weather is finally starting to cool down a little here in Brisbane, it's even more enjoyable to be by the bay!

If you would like to book in a walk & talk therapy session and enjoy the beautiful surroundings of Brisbane's bayside, please get in touch!

https://www.evolvepsychotherapyandcounselling.com.au/contact

Australia is experiencing a mental health crisis. Demand for mental health services has spiked, especially among young Australians. But currently, there aren’t enough mental health specialists to respond to this demand.

Australians are waiting for months to access psychology appointments. The demand for therapy is so high that many psychologists have stopped accepting new patients altogether therefore the Australian Counselling Association is calling for registered counsellors to be included on Medicare.

This change will give thousands of Australians access to affordable mental health care and reduce the financial impact of mental health on the economy.

There is an immediate, simple solution - over 9000 highly skilled counsellors are ready to provide their services. Counsellors are being under-utilised in the mental health workforce, despite being an appropriate and cost-effective option for Australians struggling with their mental health.

Please sign and share this petition urging the government to include registered counsellors on Medicare, to help resolve Australia’s growing mental health crisis.

Thank you!

Can you spare a minute to help this campaign? Include counsellors on Medicare to Meet Australia's Mental Health Crisis

People-pleasing isn't a mental illness in itself, but its influence on your life and relationships can be life-impacting. Often the desire to make others happy has it's roots in a deeper issue. For many people, the eagerness to please others stems from issues with their own self-worth. They hope that by saying yes to everything asked of them, they will feel liked and worthy. Other times, those that people-please may have a history of mistreatment or abuse, and their way to survive was to please the people who harmed them.

When people neglect their own needs and overly focus on what others need and think, it comes at a price. People-pleasing can lead to emotional depletion, loss of self, missed opportunities, physical exhaustion and damaged relationships.

People-pleasing is a very challenging habit to break, but it's so worth it. If you would like support in setting boundaries, making your own needs a priority and establishing more authentic relationships, please reach out!

https://www.evolvepsychotherapyandcounselling.com.au/contact